When the holiday season rolls around, you may find that you reach for treats like candy canes, cocoa, eggnog and high-fat desserts and symptoms of acid reflux or gastroesophageal reflux disease (GERD) may flare. You may notice heartburn, difficulty swallowing, regurgitation or the feeling that you have a lump in your throat.
“Around the holidays, we tend to eat richer meals — more butter, red meat and desserts — and indulge in alcohol. All of this can cause an increase in GERD symptoms,” said Brogan Taylor, a registered dietitian with Banner - University Medicine. “We may also have bigger portions and eat closer to bedtime, which can also increase symptoms.”
You can find ways to enjoy holiday foods and drinks. As long as you’re mindful of your choices and you use strategies to manage your symptoms, you can stay on top of GERD during the holidays.
Why the holiday season can make symptoms worse
Here are some reasons your holiday eating habits might cause heartburn or acid reflux symptoms:
- Changing your routines may disrupt the way you eat.
- Holiday indulgences are often rich, fatty and spicy. Creamy sauces and fried foods can relax the lower esophageal sphincter (LES), the muscle that connects the stomach and the esophagus. That can make it easier for stomach acid to escape into the esophagus.
- Alcohol and caffeine can also relax the LES and increase acid production.
- Overeating and GERD are connected. You may overeat at meals, eat more often throughout the day and eat late at night, which can put more pressure on your stomach.
- There’s a link between stress and GERD and the holidays bring more responsibilities, family gatherings and financial pressures. “For some, the holidays increase stress levels, which can make symptoms worse,” Taylor said.
- You may get less physical activity than you normally do, and exercise can help reduce or control GERD symptoms.
Holiday foods and drinks that may trigger symptoms
During the holiday season, you may be more likely to indulge in delicious dishes that are trigger foods for heartburn, acid reflux and GERD symptoms:
- Rich and fatty foods: Dishes like gravy, creamy casseroles and buttery mashed potatoes can relax the LES.
- Spicy foods: Hot peppers, chili and spicy sauces may worsen symptoms. They can irritate the esophageal lining and increase stomach acid production.
- Citrus fruits and juices: Oranges, lemons and grapefruit are acidic and may trigger symptoms by increasing stomach acid and irritating the esophagus.
- Fried foods: Crispy appetizers and breaded main courses are high in fat and can cause heartburn by relaxing the LES and increasing stomach acid. The fat content can also slow digestion, causing more discomfort and reflux. “A lot of times, people associate GERD symptoms with spicy foods, citrus and caffeine, but they miss that high-fat foods can also trigger symptoms,” Taylor said.
- Alcoholic drinks: Wine, cocktails and beer are major triggers for heartburn and acid reflux. Alcohol can relax the LES, increase stomach acid production and irritate the esophageal lining.
- Caffeinated drinks: Coffee and tea can aggravate heartburn and acid reflux since caffeine increases stomach acid production and relaxes the LES.
- Carbonated beverages: The bubbles in soda and sparkling water can increase stomach pressure and cause bloating and discomfort.
Take these steps to help keep symptoms at bay
If your GERD symptoms are controlled well most of the year, keep in mind what works then and try to stick with the habits that help. For acid reflux relief, you may want to try these holiday eating tips:
- Pay attention to your portion sizes: Eating smaller meals more often can keep you from overeating and put less pressure on your stomach.
- Balance your plate: “Switch from mostly heavy meats and fat-filled sides like mac-n-cheese, buttery mashed potatoes and fried foods to lean protein and lighter sides such as roasted veggies, a side salad or fruit,” Jordan said. She also recommends cooking veggies in olive oil instead of butter.
- Keep an eye on the clock: Eating later at night can be more common at holiday celebrations, but Jordan recommends not eating two to three hours before bedtime.
- Limit alcohol and caffeine: Holiday treats like peppermint martinis and spiced lattes can worsen GERD symptoms. Drink plenty of water instead. Water helps with digestion and dilutes your stomach acid. Herbal teas are also good options, especially if you’d like to have a warm drink this time of year.
- Manage stress: “Make sure to keep stress-relieving activities in your routine,” Jordan said. Try deep breathing exercises, meditation or yoga.
- Watch out for holiday treats: Certain foods that you may not eat very often, like peppermint and chocolate, can make your symptoms worse.
Reach for foods that can help relieve GERD symptoms
Some foods can help reduce heartburn, regurgitation and other symptoms that can come from GERD. Your symptoms might ease when you eat:
- Ginger
- Ripe bananas
- Melons
- Green vegetables
- Oatmeal
- Grains
- Cooked potatoes
You can also try hard candies or lozenges — they help you produce more saliva, which can neutralize stomach acid.
When to get medical advice
You may be able to manage heartburn, acid reflux and GERD during the holidays with lifestyle adjustments. But for these symptoms, you should see a health care provider:
- Heartburn more than twice a week or heartburn that gets worse despite over-the-counter (OTC) treatments
- Trouble swallowing food or liquids
- Unexplained weight loss
- Persistent cough or a sore throat that doesn’t improve
- Chest pain
The bottom line
A lot of foods that are popular during the holiday season can make your GERD symptoms worse. But avoiding food triggers, choosing foods that alleviate symptoms, making lifestyle changes and taking medication can help you enjoy the holidays, even if you have GERD.
If you would like to talk to a health care provider about holiday heartburn management, Banner Health can help.
